Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Deadlift
2 max rep attempts ring push-ups
Weightlifting
Deadlift (4 x 5 @ 75% of 1 RM)
Use 75% of 1 RM as long as back position is perfect
Metcon
Metcon (Time)
4 RFT
7 Deadlift @ 225/165
7 Ring Dips
rest 2 minutes then
4 RFT
12 cal Row
7 “V” ups
Your score is total time minus the 2 minutes of rest.